There are a few studies that you can probably scrounge up that will say there are benefits to exercising in the morning. There is this one study that showed you are more likely to lose weight if you exercise “in a fasted state” (which basically would mean before in the morning before eating breakfast, as the only time you can really fast long enough is when you are sleeping). Another study showed older women slept better if they exercised or stretched in the morning. And even another study showed that women were less distracted by food porn when having worked out in the morning (I’m guessing they didn’t call it food porn, but that’s probably what it was).
So, the benefits are there. But it will only work if you’re there.
I’ve been doing this early morning thing for a while now, but I didn’t start that way. All through school soccer practice and volleyball practice was after school (Volleyball practice in high school was held, like from 5:30 – 7:30 p.m., or something like that). In college, my friends and I went to the field house after dinner (I won’t even get into the useless workouts I did at the field house. But that has sparked an idea for a future post). And even when I was living on my own for the first time, the gym was always a thing I did after work.
The morning routine only started after I joined a rowing team. And really truly, it was because the friends I had made at the boathouse were all moving to mornings, and I wanted to hang out with them. Oddly enough, of the 8 or more that I started this routine with, I was the only one left standing after a while.
The mornings ended up working out best for me after I had the baby and went back to work. I would take the bus in my sweats, go straight to the gym, workout, shower at the gym and arrive at work just around 9 a.m. Ultimately that seemed too late for me. I prefer to be in the office at around 8 so I can get a jump start on the day.
These days I do the crossfit class Mondays, Wednesdays and Fridays at 5:30 a.m. I recently added Yoga on Tuesdays at 6 a.m. If I show up at a 6:30 a.m. class, my coach asks if I’m sleeping in. Usually that’s the case.
When I was training for the half-marathon a few years ago I threw in two mid-day runs a week during lunch (go back into the chattycha archives and you’ll be able to find plenty of “running” entries during that time). I have tried to incorporate that back into my schedule from time to time, but I always find a reason to put it off. Even on the weekends. If I don’t get a run in before noon, I pretty much write it off as a day I’m not going to work out. I just don’t have it in me by then. Not the greatest thinking, but it’s just not my thing. No matter what the studies say, the best time to work out is the time that works for you. Maybe it is nights, and if you are consistent and you like it, then that’s all that matters.
You can turn into a morning exerciser, though, if you really want to. It will just take a while. I recall hearing somewhere that it takes 21 days to make something into a habit. So, make it through three weeks of early morning working out and you may just make it a habit. A great habit, if you ask me.
Here are a few suggestions to make morning workouts work for you:
1. Be accountable. To be honest, my best consistency in early morning workouts is when I’m paying money and/or others are relying on me to be present. For me that means taking a class, meeting a friend, or practicing in a boat where you need all participants there. If you really want to get that workout in, make sure you have a very compelling reason to get out of bed alongside that desire to get the workout in. You’ll be more likely to ignore your body’s wish for 5 extra minutes of sleep.
2. Be prepared. Every night I lay out all of the clothes I’m going to wear on the couch in the living room. I do this in the living room so I don’t disturb the husband in the bedroom sleeping. This means once in a while I’m pretty sure our newspaper delivery guys get a glimpse of a strange lady getting changed in the middle of the living room but whatever. On the couch I lay my sports bra on top of my t-shirt on top of my long-sleeve. My leggings are on the arm of the couch. I tuck my socks into my shoes which are next to the couch. I have my bag next to my shoes. Everythng is in the same place each time, I could do it closing my eyes (I’m already doing it in the dark). The only thing I need to do after my alarm goes off is pee, put on my contacts, change (clothes already out), and grab my water bottle, which I fill the night before. My phone and fitbit have been added into that routine, too. I do this all so that I don’t have to think much. I had a friend who used to tuck her workout clothes under her pillow. Whatever it takes.
3. Do something you really like to do. I’ve tried to run first thing in the morning. I’ve tried to run after lunch. I’ve tried all sorts of times and really the best time for me to run is morning, but after breakfast. I’d say 8 or 9 is my sweet spot these days. Which means I won’t set my alarm for 5:00 to go for a run. I’ve tried and I’m not successful. If you do something in the morning that you’re not keen on doing (or your body is telling you, no thank you), do yourself a favor and find another activity. Not liking the planned workout is only going to tempt you to ignore the alarm.
4. DON’T IGNORE THE ALARM. Your significant other (even if that SO is your dog) will be grumpy. (Also if you use your phone as your alarm clock, learn to wake up with your phone on vibrate. At some point you may end up waking up a minute before your alarm. That’s when you know you’ve made it)
5. Give yourself a break. Take at least one day a week to wake up later. Get to bed at a normal time (for me, my bedtime is 10 p.m. as I write this I see it is 9:50 so I know I have to either wrap it up or save it in my drafts). When I rowed I tried to go to bed at 9. If for some reason I’m having a bad night, I’m just not sleeping, only a few times over the past 2+ years have I skipped that class the next morning. Many more times I suffer through it sometimes because I know. This is my time to get it done, and if I don’t do it at 5:30, I won’t do it. And I’m selfish. I want it. So, I suffer.
6. Remember that it could be worse. You could be The Rock:
#Crazy